--- title: "老人動得好、活得開心　這些營養要足夠 - FoodNo1.com" description: "老人家的很多器官都在退化，想要活得開心，能夠四處遊山玩水，就不得不注意營養；醫師提醒，尤其是攸關肌肉與骨骼的營養成分，包括蛋白質、鈣質、維生素D3及葡萄糖胺，銀髮族都應該要攝取足夠..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3519-2017-05-21-18-17-04.html" date: "2026-05-27T20:35:25+00:00" language: "zh-TW" --- # 老人動得好、活得開心 這些營養要足夠 No.1 Admin [老人篇](https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles.html) 2017年五18日 點擊數: 1933 ![](https://www.foodno1.com/images/obhealthno1/2017-05/5ce3692c97.jpeg) 年紀大的老人家，很多器官都在退化，想要活得開心，能夠四處遊山玩水，就不得不注意營養；醫師提醒，尤其是攸關肌肉與骨骼的營養成分，包括蛋白質、鈣質、維生素D3及葡萄糖胺，銀髮族都應該要攝取足夠。 #### 小分子胺基酸比大分子蛋白質有效 高齡醫學科彭莉甯主任表示，肌肉是由蛋白質組成，奶蛋魚肉豆類都是蛋白質的來源，銀髮族除了可從食物中攝取蛋白質之外，市面上有很多含有蛋白質和胺基酸的營養補充品可以食用。尤其是小分子的胺基酸，就要比大分子的蛋白質較快速有效，而且以支鏈胺基酸為主。 #### 支鏈胺基酸包括白胺酸與精胺酸 什麻是支鏈胺基酸呢？彭莉甯指出，支鏈胺基酸包括白胺酸與精胺酸，白胺酸是必須胺基酸，主要作用於肌肉的合成，精胺酸則是可自行合成，但是合成量不夠，要從外面補充，補充白胺酸與精胺酸可使血管放鬆，使血流量充沛，肌肉收縮更順暢，代謝廢物可更快。 #### 防骨鬆要有鈣與維生素D3 彭莉甯主任進一步指出，銀髮族除了肌肉量要足夠，要有充分的白胺酸與精胺酸之外，也要防骨鬆，不但鈣質要攝取，也要有維生素D3，可以幫助鈣質吸收，也可幫忙長肌肉；有研究顯示，中風病人分成二組，一組吃二年維生素D3，一組吃安慰劑，比較肌纖維是否有改變，結果有吃那組肌肉沒有萎縮且較粗，以及骨折少，沒吃那組肌肉小，跌倒多且骨折機會大。 #### 預防退化關節炎可吃葡萄糖胺 除了肌肉與骨頭要好之外，銀髮族的關節也要顧。彭莉甯強調，一旦出現退化關節炎，走路就不順，若是有疼痛，活動力就會受限；所以，要使關節軟骨健康，避免退化性關節炎，吃葡萄糖胺並沒有壞處，雖然有人說有效，也有人說沒效，但是如果吃了葡萄糖胺有效，就可以繼續吃。 (彭莉甯 - 台北榮總高齡醫學科主任) - [ 銀髮 ](https://www.foodno1.com/component/tags/tag/%E9%8A%80%E9%AB%AE.html) - [ 樂齡 ](https://www.foodno1.com/component/tags/tag/%E6%A8%82%E9%BD%A1.html) - [ 老人 ](https://www.foodno1.com/component/tags/tag/%E8%80%81%E4%BA%BA.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3519-2017-05-21-18-17-04.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "保健養生", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes.html" }, { "@type": "ListItem", "position": 6, "name": "老人篇", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles.html" }, { "@type": "ListItem", "position": 7, "name": "老人動得好、活得開心　這些營養要足夠", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3519-2017-05-21-18-17-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "老人動得好、活得開心　這些營養要足夠", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "老人, 飲食, 蛋白質, 鈣質, 維生素D3, 葡萄糖胺, 胺基酸, 彭莉甯, 白胺酸, 精胺酸, 骨鬆, 台北榮總, 高齡醫學科", "recipeCuisine": "中式料理", "recipeCategory": "老人動得好、活得開心　這些營養要足夠", "video": { "@type": "VideoObject", "name": "老人動得好、活得開心　這些營養要足夠", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3519-2017-05-21-18-17-04.html?markdown=1", "uploadDate": "2017-05-18T03:01:26-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-05-18T03:01:26-04:00", "dateCreated": "2017-05-18T03:01:26-04:00", "dateModified": "2025-07-18T13:39:51-04:00" } ```